Mastering Squat Techniques: A Comprehensive Guide to Squat Basics
History of the Squat
Squats were not a common exercise at the turn of the 20th century. At this point there was very rudimentary workout equipment and most of it was coming out of the European nations. Alan Calvert, founder of Milo Bar-Bell Company, went on a mission to change that. In 1902 he opened the company and began producing barbells out of Pennsylvania for people in the United States. Shortly after opening and starting production, the Milo Bar-Bell Company published the first strength training magazine with the very original name Strength.
Strength really increased the popularity of barbell training in the United States. It was much like other fitness publications of today that highlighted amateur weightlifters and their feats of strength along with physique transformations and self help articles with instructions on resistance training.
Initially the squat (called a deep knee bend back then) was performed on the tip toes with the heels touching. Since the traditional squat rack had not been invented yet they typically used light weights and would perform lots of repetitions.
Later on, in the 1920’s a German immigrant, Heinrich Steinborn, created a variation of Calvert’s original deep knee bend, which they now called the squat. The squat rack still had not been invented yet, and he had developed a very rudimentary and crude, yet effective, way of loading the bar onto his back. He would actually stand the bar up vertically (loaded with the weight), lean the bar into his shoulders, and at the bottom of the squat he’d leverage it up so the bar would rest atop his shoulders now parallel to the floor. This method of squatting allowed for lifters to load a much greater weight to their bars, and this led to greater strength feats.
Because of these initial foundations from the Milo Bar-Bell Company and innovations of previously utilized techniques we have the varied applications used for a variety of reasons today. These people were innovators that changed the future of athletics, and overall fitness in ways we see today.
Main Joint and Muscular Anatomy
Hip Anatomy
· Bone Structure
o The hip is a ball and socket joint that connects the legs to the pelvis.
o Bones:
§ Femur: Specifically, the head and neck of the femur. The head forms the ball of the ball and socket joint.
§ Acetabulum: The acetabulum is made of contributions from the three bones of the pelvis; the Ilium, Ischium, and the Pubis. This is the socket of the ball and socket joint.
· Muscle Structure
o Anterior Hip:
§ Psoas Minor: Runs from the T12 and L1 vertebra and ends at the pubis. Functions to assist in lumbar spine flexion (posterior pelvic tilt).
§ Psoas Major: Runs from the T12-L5 vertebra and ends at the lesser trochanter of the femur (a bump inside surface of the femur below the head and neck). Functions in coordination with the Iliacus muscle (they combine to become the iliopsoas) to flex the hip and bring the leg up.
§ Rectus Femoris: Runs from the Anterior Inferior Iliac Spine and inserts with the other quadriceps muscles into the patellar tendon and onto tibial tuberosity. Functions to assist the iliopsoas muscle with hip flexion and it also extends the knee.
§ Sartorius: Runs from the Anterior Superior Iliac Spine to the front of the tibia by the Pes Anserine. Functions to Flex the knee and hip, contributes to abduction and external rotation of the hip.
o Adductor Group: (all function in adduction of the leg)
§ Adductor Longus: Runs from below the pubic crest to the linea aspera of the femur.
§ Adductor Brevis: Runs from the inferior pubic ramus to the linea aspera of the femur.
§ Adductor Magnus: Runs from the ischial tuberosity, inferior pubic ramus and the ischial ramus to the linea aspera of the femur and medial epicondyle of the femur.
o Lateral Hip:
§ Gluteus Minimus: Runs from the gluteal surface of the Ilium to the greater trochanter of the femur. Functions to abduct the hip and assist with internal rotation of the hip.
§ Gluteus Medius: Runs from the Iliac Crest to the greater trochanter of the femur. Functions to abduct the hip and assist with internal rotation of the hip.
§ Tensor Fascia Lata: Runs from the Anterior Superior Iliac Spine to the greater trochanter of the femur. Functions to abduct and internally rotate the hip.
o Posterior Hip:
§ Gluteus Maximus: Runs from the dorsal surface of sacrum, coccyx, and sacrotuberous ligament and posterior part of the iliac crest to the gluteal line of the femur. Functions to extend the and to externally rotate the hip.
Leg Anatomy:
§ Bone Structure:
o Upper Leg Bones:
§ Femur: Specifically, the lower (distal) femur which contains the medial and lateral condyles which serve as the point of articulation for the knee. There are also the medial and lateral epicondyles which serve as attachment points for tendons and muscles.
§ Patella: this is a sesamoid bone, shaped like a sesame seed, and it “floats” on the surface of the femur and the tibia. It’s connected by tendon to the quadriceps and a ligament to the tibial tuberosity.
o Lower Leg Anatomy:
§ Tibia: this is your shin bone. It’s the lower half of the knee joint.
§ Soft tissue: The meniscus sits on top of the tibial plateau (the flat upper surface). The tibial tuberosity, as mentioned previously, is the connection point of the patellar ligament. The tibialis anterior, shin muscle, sits lateral to the shin bone and is responsible for elevating the toes. This can be an area of immobility that can affect your squat. There are also other soft tissue attachments that allow for stability of the knee joint.
§ Fibula: this is the long thin bone on the outside of the lower leg. Runs from the attachment point on the lateral tibia to the foot and ankle. The big ankle bone you see when you look at your leg is the end of the lower leg.
§ Talus: This is the main ankle bone of the foot. The tibia and the fibula articulate with the talus. There are tons of other bones in the foot, but we aren’t going to get that in depth here.
o Anterior Leg:
§ Quadriceps Muscles
· Vastus Medialis: Runs from the medial lip of the linea aspera of the femur
· Vastus Intermedius: Runs from the proximal anterior surface of the femur
· Vastus Lateralis: Runs from the lateral lip of the linea aspera of the femur
· Rectus Femoris: Runs from the AIIS (talked about above)
· All of these muscles run to the same spot and insert into the patellar tendon and ligament and eventually into the tibial tuberosity. They all function in knee extension and play a role in stabilizing the knee. The rectus femoris is the only one of the quadriceps muscles that crosses the hip joint therefore it helps in hip flexion.
o Posterior Leg
§ Hamstrings:
· Semimembranosus: Runs from the Ischial Tuberosity to the back of the medial tibial condyle. Functions to flex the knee and extend the hip.
· Semitendinosus: Runs from the Ischial Tuberosity to the front of the tibia by the Pes Anserine. Functions to flex the knee and extend the hip.
· Biceps Femoris Long Head: Runs from the Ischial Tuberosity to the head of the fibula. Functions to flex the knee and extend the hip.
· Biceps Femoris Short Head: Runs from the linea aspera of the femur to the head of the fibula. Functions to flex the knee.
o Anterior Lower Leg
§ Tibialis Anterior: Runs from the Upper half of lateral shaft of tibia and interosseous membrane to the medial cuneiform and base of the first metatarsal. Functions to dorsiflex and invert the foot.
o Posterior Lower Leg
§ Gastrocnemius: Runs from the lateral and medial condyles of the femur to the calcaneal tuberosity (Achilles tendon). Functions to plantarflex the foot.
§ Soleus: Runs from medial and posterior surface of tibia, interosseous membrane, posterior surface of fibula to the calcaneal tuberosity (Achilles tendon). Functions to plantar flex the foot and assist with knee flexion.
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Squat Depth:
Each level of the squat listed in this figure has it’s purpose. You will see a lot of people online as well as in the gym who talk poorly about quarter and half squats. However, they can be utilized for sport specific performance, for rehabilitation purposes, etc. This figure is also a reference for you to look at when you hear the terminology of quarter squat, half squat, or full squat being used in discussion.
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Types of Squats:
§ High Bar Back Squat:
(T-nation.com)
o Usually performed with a more narrow stance when compared to a low bar back squat. Bar is rested on the trapezius muscle and the hips are directly under the shoulders. This is the version most people think of when they hear the term ‘squat’.
(stackhealthy.com)
§ Low Bar Back Squat:
(Image from T-nation.com)
Adopted by strength sport athletes. Because the bar is placed lower than the high bar back squat, it changes your center of gravity and loads more of the glutes and hamstrings rather than prioritizing the quadriceps. Stance is typically wider, and because of the bar placement the chest leans forward more. To an untrained eye this can look like the individual is going to hurt themselves. (notice the stance differences)
§ Front Squat:
(Image from Stack.com)
o The bar placement on this squat is in front of the body, yet still across the shoulders. There are typically two ways to anchor the bar in place.
oThe front rack position in which hands grasp the bar and elbows are pushed under the bar and through. Elbows should remain high. This position is not the easiest to get into, and you need to have the requisite mobility to maintain this position.
(Image from T-nation.com)
oThe second position mimics the front rack position, however, is much easier and requires less shoulder and wrist mobility to perform it. This second position requires the bar across the shoulders in the front of the body still, however instead of tucking the elbows underneath, we are going to reach forward with the arms and then grasp the bar on the opposite side of the body for each arm. So, with this position we have the right arm crossed to the left side and the left arm crossed to the right. Elbows should maintain high as you squat.
§ Goblet Squat:
(Image from Stack.com)
o This is a variation on the front squat; however, we are not using a barbell in this version. Goblet Squats are easier to perform and can be a great way to train mobility, introduce the squat motion to a beginner, or a way to vary your workouts. In this variation we are holding a kettlebell or dumbbell in front of the body at about chest level. Be sure to keep the weight close to your body as you perform the motion.
§ Zercher Squat:
(Image from industrialstrengthgym.com/)
o Odds are you haven’t heard of this one. This is another variation on the front squat, but the weight is actually held in the crook of your elbow. We do recommend using a hip thrust pad, elbow sleeves, or something along those lines to cushion the area. This squat challenges and strengthens your postural muscles while strengthening the legs and core at the same time. You may want to limit your range of motion, especially when you first start with this one.
§ Overhead Squat:
(Image from boxrox.com)